Comprehensive Grocery Shopping List

How is the at home cooking going for y’all? While this time can be looked at as scary and uncertain, the one certainty of it all that I am seeing the positive side of is that more people are getting into their kitchens and learning how to cook for themselves. To help make this transition easier for you, I thought I’d build a comprehensive grocery list and provide a few of my favorite recipes for immune system support. So without further ado…

Protein: Plant Based & Animal Based

• Frozen veggie burger patties: I like the Hilarie’s ones or any that are gluten free grain/legume based or nut based. Look out for veggie patties that have canola in them

• Canned beans: black, legumes, garbanzo beans

• Canned sardines: these are EXTREMELY rich in omega-3’s and can be used for a tuna-salad style sandwich/salad

• Canned wild caught salmon: great mixed with some Primal Kitchen Mayo and some dill for a sandwich or to snack on with crackers

• Dry legumes/beans: If you have the time (let’s be real we all do) to make beans from scratch these are great to have, cook them with some kombu to make them more digestible

• Eggs

• Frozen grass fed meats of various types: these will last you a while

• Grass fed frozen burger patties: i like the applegate organic turkey mushroom blend

• Nuts & seeds (brazil nuts are rich in selenium for immunity)

• Frozen Sustainable Seafood: I like to get mine from vitalchoice.com

• Wild caught salmon fillets for the freezer: again see above.

Healthy Oils

• Extra virgin coconut oil for cooking, also because its very antimicrobial

• Extra virgin olive oil for salads

• Avocado oil for cooking

• Ghee for cooking and for soups, and whatever else you want because its delish

Fruits

• Prioritize fresh organic fruits

• Avocado’s can be put in the fridge to prevent from going bad

• Green apples will last a couple weeks

• Bananas can go in the freezer

• Lemons will last a while in the fridge

• Frozen fruits: my fav here are frozen wild blueberries, super rich in antioxidants.

Vegetables

• Prioritize fresh and organic

• Leafy greens

• Root vegetables will last a couple weeks: beets, carrots, yams, sweet potatoes

• Squash will last a long time! Kabocha squash, acorn squash, butternut squash, spaghetti squash

• Onions

• Garlic

• Broccoli: eat within the week

• Cauliflower, Brussels Sprouts will last a tad bit longer than broccoli

• Ginger root

• Frozen veggies: butternut squash, kale, broccoli, cauliflower

Spices

• Glass containers are much safer than plastic

• Onion powder

• Garlic powder

• Chili

• Paprika

• Cumin

• Cayenne

• Oregano

• Coriander

• Thyme

• Rosemary

• Ginger

• Celtic or Pink Sea Salt

• Turmeric

• Curry powder

Whole Grains

• Quinoa

• Black Rice

• Wild Rice

• Buckwheat groats

• Amaranth

Delicacies & Snacks

• Manuka or Raw local honey

• Birch benders pancake mix or frozen waffles

• Simple Mills Almond Flour Crackers

• Hu Chocolate Bar

• Mary’s Gone Crackers

• Sieta tortillas for taco’s

• Almond butter

• Tahini

• Epic Bars

• Primal Kitchen Bars

• Bulletproof Bars

Beverages

• Almond, hemp, coconut milk

• Coconut Water

• Herbal teas

  • Chamomile

  • Holy Basil

  • Turmeric/ginger

• 100% Juices rich in phytonutrients (polyphenols)

  • Tart Cherry

  • Pomegranate

  • Blueberry

  • Concord Grape

Bulk Items

• Canned soups: Amy’s or Pacific Bone Broth Soups

• Bone Broth

• Vegetable Broth

Supplementary

• Protein powder: Great Lakes Collagen Hydrolysate

• Electrolytes: Nuun, Hilyte, Trace Minerals